I'm not getting any leaner!

You'll note that I deliberately didn't use the word weight above. (see my earlier article about weightloss March 2024).  We want to be leaner, look better/fitter, more ripped, however you'd like to put it.

Yes some weighloss might occur, but it depends how much you bulk up in muscle too, and all of this is of course dependent on your goals and on your approach. Muscle is denser (=heavier) than fat, so if you lose fat, but gain muscle, your weight might still go up, so use the mirror and clothing sizes to judge if you're going the right way. 

So lets say that isn't happening, there are multiple reasons why this might be the case, below a list of reasons, what you can do about it. And don't worry, it might just be temporary! 

1. Assess Your Current Approach:

Diet:
Calorie Deficit: Are you consistently consuming fewer calories than you burn?

Nutrient-Rich Foods: Focus on whole, unprocessed foods like fruits, vegetables, lean protein, and whole grains.

Portion Control: Be mindful of portion sizes to avoid overeating.

Mindful Eating: Pay attention to your hunger and fullness cues, and avoid distractions while eating.

Hydration: Drink plenty of water throughout the day.

Exercise:

Regular Activity: Aim for at least 150 minutes of moderate-intensity aerobic activity or 75 minutes of vigorous-intensity aerobic activity per week.

Variety: Incorporate different types of exercise, including cardio and strength training.

Increase Activity Throughout the Day: Walk more, take the stairs, and find opportunities to move more.

Sleep:

Prioritize Sleep: Aim for 7-9 hours of quality sleep per night.

Establish a Bedtime Routine: Wind down before bed to promote better sleep.

Stress:

Manage Stress: Find healthy ways to cope with stress, such as exercise, meditation, or spending time in nature.

Seek Support: Talk to a trusted friend, family member, or therapist if you're struggling with stress.

2. Potential Reasons for Fat Loss Resistance:

Medical Conditions: Certain medical conditions, like hypothyroidism, can make weight loss more difficult.

Medications: Some medications can cause weight gain as a side effect.

Hormonal Imbalances: Hormonal fluctuations, especially during menopause, can affect metabolism and weight/fat.

Genetics: Genetics can play a role in how your body stores fat and metabolizes calories.

Age: Metabolism naturally slows down with age, making it harder to lose fat.

Muscle Loss: As we age, we tend to lose muscle mass, which can further slow down metabolism.

Plateaus: It's common to experience weight loss plateaus, where progress stalls temporarily.

Not Enough Protein: Protein helps you feel full and can boost metabolism.

3. Seeking Professional Help:

Consult a Doctor:
Talk to your doctor to rule out any underlying medical conditions that might be hindering your weight loss efforts.

See a Registered Dietitian:
A registered dietitian can help you create a personalized meal plan that meets your individual needs and goals.

Consider a Fitness Professional:
A certified fitness professional can help you develop a safe and effective exercise program, if your JKD workouts are not enough. (review how often you practice, in class and in private). 

4. Additional Tips:

Set Realistic Goals: Don't expect overnight results. Focus on making sustainable changes to your lifestyle.

Be Patient and Persistent: Weight / fat loss takes time and effort. Don't get discouraged if you don't see results immediately.

Celebrate Small Wins: Acknowledge your progress, no matter how small, to stay motivated.

Focus on Health, Not Just Weight: Prioritize your overall health and well-being, not just the number on the scale.

Find a Support System: Surround yourself with people who are supportive of your goals.

Walk On!